ΕΜΠΟΛΕΜΟΣ

by GHETTO
5 athletes joined

Program Description

Ένα πρόγραμμα με χαμηλό volume και μικρό εύρος ασκήσεων. Σκοπός του προγράμματος; Να χτίσεις την σωματική σου βάση πρίν πας στο επόμενο επίπεδο.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 20, 2025 07:01
  • Last Edited
    Jun 18, 2025 12:30

Summary

Unleash your inner warrior with the ΕΜΠΟΛΕΜΟΣ program, a focused 3-week strength training journey designed for those ready to elevate their performance. Committing just two days a week, you'll tackle key compound movements like the Deadlift, Squat, and Bench Press, maximizing muscle engagement and building raw power. Each session is crafted to push your limits, combining heavy lifts with bodyweight exercises to sculpt a balanced physique. Equip yourself with a barbell and a garage gym, and prepare to conquer your fitness goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
5 reps
80%
50%
2
Bench Press (Barbell)
1
1
1 reps
5 reps
80%
50%
3
Chin-Up (Bodyweight)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
90%
50%
2
Bench Press (Barbell)
1
2
1 reps
5 reps
90%
50%
3
Chin-Up (Bodyweight)
1
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
100%
50%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
100%
50%
3
Chin-Up (Bodyweight)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
5 reps
80%
50%
2
Dip (Bodyweight)
1
RPE 6
3
Chin-Up (Bodyweight)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
90%
50%
2
Dip (Bodyweight)
1
RPE 6
3
Chin-Up (Bodyweight)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
100%
50%
2
Dip (Bodyweight)
1
RPE 6
3
Chin-Up (Bodyweight)
1
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
5 Reps
80%
50%
2
Bench Press (Barbell)
1 Set
1 Set
1 Reps
5 Reps
80%
50%
3
Chin-Up (Bodyweight)
1 Set
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Reps
5 Reps
80%
50%
2
Dip (Bodyweight)
1 Set
@6
3
Chin-Up (Bodyweight)
1 Set
@6